Scientific training to prevent 'running knees', comrades should pay attention to these points in daily life
2024-09-29
Running training is one of the main contents of military sports training. Some comrades may experience knee joint pain during running, and the pain symptoms will worsen as the running distance and time increase. This is likely what we commonly refer to as the "running knee". Running knee "is not a single disease, but a collective term for a series of diseases with knee joint pain as the main symptom, such as patellofemoral pain syndrome, iliotibial band friction syndrome, patellar tendinitis, goose foot synovitis, etc. Among them, patellofemoral pain syndrome and iliotibial band friction syndrome are more common during training. Patellofemoral pain syndrome is mainly caused by poor stability of the patella and an imbalance of muscle strength around the patella, resulting in changes in the trajectory of patellar movement and repeated wear of the patella between the femoral and tibial condyles, leading to pain symptoms in the anterior or inferior aspect of the knee joint. Iliotibial band friction syndrome is caused by the tense iliotibial band constantly rubbing against the lateral epicondyle of the femur during running, resulting in pain on the lateral or peripheral side of the knee joint. Overuse of the knee joint, excessive load exercise, insufficient lower limb muscle strength, abnormal lower limb force lines, incorrect running posture, inappropriate shoes, etc., may all induce "running knee". Scientific training is the key to preventing 'running knees', and it is recommended that comrades pay attention to the following points in their daily lives. Manage weight effectively. The knee joint is the main load-bearing part of the body, and the larger the body weight, the greater the pressure on the knee joint, and the higher the possibility of injury. It is recommended that overweight or obese individuals lower their body mass index to the normal range to reduce the pressure on their knee joints caused by weight, thereby avoiding or reducing the occurrence of 'running knees'. Maintain the correct running posture. The correct running posture not only helps to quickly improve performance, but also effectively avoids training injuries. If the running posture is incorrect, the knee cannot be evenly stressed, and the knee joint is prone to injury. It is recommended that comrades maintain the correct posture while running: when running, their eyes should face forward, their body should lean slightly forward, their neck should naturally relax, their arms should be kept on both sides of the body, swinging back and forth, their shoulders should naturally droop, their calves should step backwards, and they should not swing their legs to both sides. When landing, try to land with all feet on the ground, avoiding excessive inversion or eversion of the feet. Strengthen strength training. Weak and uneven muscle strength in the lower limbs can lead to poor alignment of the lower limb force lines, causing deviation of the knee joint movement trajectory and unnecessary wear, ultimately resulting in knee joint pain. Comrades can enhance the muscle strength of their legs, hips, and core muscle groups through strength training. For example, performing 2-3 sets of straight leg lifts, wall squats, semi squats, squats, and other exercises daily can enhance the strength of the lower limb muscles and thus improve the stability of the knee joint; Performing 2-3 sets of single leg standing or single leg squatting exercises daily can improve muscle control and enhance body coordination and balance; Persisting in exercises such as abdominal bridge, dorsal bridge, hip bridge, flat support, abdominal roll, and clamshell opening and closing can help activate abdominal, spinal, and buttock muscles and enhance the stability of the core muscle group. Choose appropriate equipment. It is recommended that comrades choose shoes that fit their feet when running, and the shoelaces should be moderately elastic. During high-intensity, prolonged exercise or knee joint pain, knee pads can be worn to provide some support to the knee joint and improve its stability. It should be noted that long-term wearing of knee pads can lead to insufficient muscle strength around the knee joint, resulting in muscle atrophy around the knee joint. Therefore, after the knee joint pain is relieved, the use of knee pads should be gradually reduced. In addition, group trainers should inspect the venue and environmental facilities before training to avoid running on uneven surfaces. Avoid overtraining. Comrades should train gradually and avoid arbitrarily increasing the amount and intensity of training. If discomfort symptoms such as nausea, vomiting, chest tightness, shortness of breath, and prolonged joint pain occur during the training process, the training should be stopped immediately and training with illness should be avoided. At the same time, warm up thoroughly before running and stretch promptly after running to reduce the risk of knee joint injuries. If officers and soldiers experience "running knee" symptoms during training, they should stop training and rest adequately. Mild knee joint pain symptoms can generally be relieved after sufficient rest. If the pain symptoms are obvious, methods such as cold compress, raising the affected limb, and using painkillers can be used to relieve the pain. If the pain symptoms do not improve and have a tendency to worsen after the above treatment, it is necessary to go to the hospital for examination in a timely manner and receive comprehensive treatment. For example, the use of foam shaft, fascia gun or professional manual treatment can relax the tight muscles and fascia around the knee joint; Physical therapies such as ultra short wave, medium frequency electric, infrared, and ultrasound can promote the absorption of inflammation, relax tense muscles, and alleviate pain symptoms; Sports function patch therapy can correct abnormal movement patterns. Traditional Chinese medicine believes that knee problems are closely related to qi and blood. When symptoms of knee joint pain occur, acupoints such as the inner and outer knee eyes, Yanglingquan, Yinlingquan, and Weizhong can be rubbed to warm the meridians, unblock the meridians, promote qi circulation, and activate blood circulation. If conditions permit, specialized medical institutions can also provide acupuncture, moxibustion, and other traditional Chinese medicine therapies. (New Society)
Edit：He ChengXi Responsible editor：Tang WanQi
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